Contra lateral pelvic drop (the pelvis dipping on one side as your foot is in contact with the ground) has been shown to be one of the main risk factors for running injuries. The goal therefore is to have a more stable pelvis during mid stance. There are of course multiple ways to train this, but here are 4 ways to coach that stable pelvis (3 don’t need any equipment at all so easily microdosed into your normal day - eg do them while brushing your teeth 🪥🦷)
1) Barbell toe taps. Your glute med’ is taking up to x4 bodyweight when running, so we need to include more than just bands or bodyweight in training. Build up gradually and load via a barbell, getting comfortable with balancing on one leg with that load and tapping the opposite foot out to the side.
2) Simple hip hitch / hip lock. Feel that movement pattern of the hip dropping, and what you need to do to pull it back up.
3) Add some rotation to the hip hitch. Life doesn’t happen in just one plane of motion. Trail running especially will involve change of direction where you are rotating at the hip, so train it!
4) Pure rotation. Now don’t dip the hip, but keep the pelvis level. Rotate only at the hip joint, keep the knee facing forward. Many knee injuries are due to the hip not being able to rotate sufficiently (bonus points if you identify which side of my pelvis and femur is full of metal).